Vitamin B7, which is also commonly known as biotin, is a water-soluble B-complex vitamin. Biotin is a coenzyme for carboxylase enzymes, involved in the synthesis of fatty acids, isoleucine, and valine, and in gluconeogenesis. Vitamin B7 helps in converting food to energy and also helps in maintaining healthy hair, skin and nails. It is essential for cell growth as well.
The health benefits of Vitamin B7  include improved metabolism, tissue maintenance, healthy skin, weight loss, relief from heart problems, alopecia, Parkinson’s disease, Rett syndrome and vaginal candidiasis. It also aids in the synthesis of vital components and helps in maintaining blood sugar levels.
Vital Vitamins B7 Benefits Tips
Vitamin B7 (Deficiency)
Deficiencies rarely occur. Biotin is widely distributed in foods and our body can synthesize small amounts by bacteria in the intestine. However, a substance called avidin binds Biotin and makes it unavailable to our body. High consumptions of raw egg whites should therefore be avoided.
Deficiency symptoms include:
Brittle Nails
Conjunctivitis
Depression
Dermatitis
Fatigue
Hair loss
Hallucinations
Loss Of Appetite
Muscle Pain
Nausea
Neurological Symptoms
Weakness
Why Is Vitamin B7 Important?
According to the University of Maryland Medical Center3, biotin plays a vital role in:
Helping the body metabolize proteins, fats and carbohydrates
Helping the body process glucose
It also contributes towards healthy nails, skin and hair. It is therefore found in many cosmetic and health products for the skin and hair. However, it cannot be absorbed through hair or skin.
Not only does biotin help in several metabolic reactions, but it also helps to transfer CO2 (carbon dioxide).
Vitamin B7 deficiency is extremely rare. Scientists say intestinal bacteria most likely produce vitamin B7 in quantities beyond our daily requirements. Hence, government health departments in most countries do not recommend daily intake amounts. In some cases, where a patient's biotin metabolism is not normal, megadoses of biotin may be recommended.
All organisms require biotin. However, it can only be synthesized by some plant species, bacteria, algae, molds and yeasts.
Foods High in Vitamin B7 
Biotin is widely distributed in foods. Dietary sources include:

Brewer's yeast
Cauliflower
Egg Yolk
Kidney
Liver
Milk
Mushrooms
Peanuts
Spinach
Unpolished rice
Yeast
Bread, whole-wheat
Cheese, cheddar
Pork
Salmon
Avocado
Raspberries
Tissue Maintenance 
Vitamin B7 helps in the growth and maintenance of muscle tissues and repairing these tissues in case of any type of damage. It also ensures the proper functioning of nervous system tissues, along with optimal growth of bone marrow.
Weight Loss
Vitamin B7 is helpful in reducing surplus fat from the human body and maintaining a healthy weight. People suffering from obesity are generally recommended by doctors to include food that is rich in vitamin B7 in their daily diet plan.
Heart Problems
Vitamin B7 is helpful for ensuring the proper functioning of the heart by relieving it from most crucial problems. It helps in reducing the level of cholesterol in the human body, which is a major cause of conditions like atherosclerosis, heart attacks, and strokes.

Synthesis of Components

Vitamin B7 is considered as a synthesizer for a number of vital components, which play irreplaceable roles in maintaining optimal health for the human body. For instance, this vitamin helps in the processing of glucose to extract appropriate amounts of energy. Also, it helps in the synthesis of fatty acids and amino acids within the body.

Blood Sugar

It is a proven fact that Vitamin B7 is helpful in maintaining proper levels of sugar in the blood, which is definitely good news for people that suffer from diabetes. It helps the human body to regulate insulin, thereby reducing the risk of widely fluctuating blood sugar levels, which can often lead to diabetes.

Metabolism

As mentioned above, Biton is the main catalyst in the reaction to control a number of weeks to get some of the energy metabolism of nutrients or minerals that have been absorbed by the body. Nutrients can be processed with the help of Biotin is fat, protein, and carbohydrates. This process is greatly needed by our body because the energy produced is needed when we run our daily activities.

Skin care

Vitamin B7 is a critical component in maintaining healthy skin and hair on everyone. Vitamins are also very beneficial for the health of your nails. Biotin helps restore color very pale skin as a result of pollution or health impaired. Therefore, if there are people whose hair loss or dry out their skin, then most likely they lack vitamin B7.

Care network

Vitamin B7 is very useful in assisting the growth and maintenance of muscle tissue and repair it when damaged tissues. Biotin also ensure each neural network works well in line with the growth of bone marrow.

Milk Deficiency Symptoms of vitamin B7

A deficiency of Vitamin B7 manifests in a number of symptoms like fatigue, depression, pain in the muscles, hair loss, depression and anemia. Apart from these, there are other indicating symptoms like a distinct loss of appetite, dermatitis and the appearance of a dry scalp or dandruff. The most serious symptoms include neurological disorders and restricted growth in infants.

 Toxicity

Although Biotin is very potent and only very small quantities are required, Biotin shows no toxicity.


Recommended Daily Intake

Currently there is no RDI set for biotin but there are suggested adequate intake levels (AI).

Infants 0-12 months - 7mcg
Children 1-3 years – 8 mcg
Children 4-8 years – 12 mcg
Children 9-13 years – 20mcg
Adolescents 14-18 years – 25mcg
Adults over 18 years and pregnant women – 30 mcg
Lactating women – 35 mcg
Vitamin B7 deficiency is rare and symptoms are fairly mild and easily addressed with supplementation. Symptoms of deficiency are alopecia, dermatitis (a red scaly rash may appear around the eyes, nose, and mouth), and conjunctivitis. Neurological symptoms may also occur in the form of depression, hallucination, lethargy, and numbness and tingling. There is a condition known as "biotin-deficient face,” where the main characteristic is an unusual fat distribution across the face usually accompanied by a rash. Raw egg whites are known to bind vitamin B7 and stop it from being absorbed in the intestine. There is also some evidence that smoking may contribute to deficiency.

 Risk of Overdose

Studies conducted on animals have show little if any toxic effects from high doses of biotin, therefore it is highly likely that humans can tolerate far larger doses than the recommended daily intake. There is no evidence of adverse effects from taking high doses of vitamin B7.

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